Get Ripped Abs

The Key To Getting Ripped Abs

Six-pack abs have become the gold standard of fitness that separates the “in-shape” guys from the “seriously in-shape” guys. But, honestly, a visible six-pack is not necessarily a sign of fitness, but rather one of low body fat percentage. Skinny guys have ripped abs without putting any effort into diet or exercise. For the rest of us, seeing a six-pack seems like an impossible goal. Until you actually get them.

Everyone Has a Six-Pack

It’s simple anatomy. The rectus abdominis is a paired muscle separated by a midline connective tissue called the linea alba (white line) and crossed by three fibrous bands called the tendinous intersections. This causes six muscle bellies, and, voila — you have a six-pack. The reason you can’t see it is because there’s a layer of fat between them and your skin. Abs don’t become visible until you’re down below 10% body fat. It doesn’t help that our genes cause fat to be stored in the abdominal region. The distribution of fat on your body is largely influenced by estrogen. Estrogen causes an overall increase in fat storage and for fat to be stored in the buttocks, thighs and hips. Men have less estrogen, causing fat to deposit around the waist. Testosterone is very useful for reducing fat by increasing metabolism, which is why men have less subcutaneous fat than women.

The Skinny On Muscles

Although we all have abs, some have an advantage when it comes to building muscle or losing fat. According to a recent article in Scientific American, genes that encourage muscle development are most active when we are children, but in some folks, these genes stay very active even into adulthood. Whether we have more slow-twitch than fast-twitch muscle fibers, and whether we produce more insulin-like growth factor 1 (IGF-1), a potent muscle growth hormone or more myostatin, which produces more muscle protein, is completely dictated by our genes. But that doesn’t mean that having a six-pack is impossible for those with less-than-ideal genetics. It just means that they have to work a little harder with the genes they’ve been dealt. And practically all of that effort will be in the kitchen.

He Eats, Shoots & Scores!

You’ve heard it before and you’ll hear it again: Diet is the most important factor in getting six-pack abs. You may have read that diet is 70-80% of the effort, but if you consider that we spend three-to-six hours a week in the gym, the rest of our time is spent living a hectic life where we’re constantly surrounded by junk food. Keeping your focus on eating healthy, not giving in to cravings and not becoming bored with your diet takes 100% of your concentration. To ensure success, plan and prepare your meals ahead of time and become a Tupperware king. If you stray off the diet and give into temptation, don’t beat yourself up. Dust yourself off and try even harder to eat clean on your next meal. Don’t wait until the next day or the next week.

Losing fat is not simply a matter of eating less and exercising more, it’s a matter of tapping into your fat reserves as your primary source of energy. When you eat, your sugar levels naturally go up. This is a signal to the body to increase insulin production, the hormone that regulates the burning of food. So when you eat too much sugar or starchy carbs, your insulin will only be burning the excess sugar from your meal and not dipping into your actual fat reserves. The only way to tap into your fat stores is when insulin levels are low, because otherwise you'll just be burning the sugar, not the real fat. Low insulin = burn the fat.

What To Eat

Every meal must have a low glycemic load and not raise glucose too high or too suddenly. Research has established that high-protein diets are more effective for fat loss than low-calorie or low-fat diets. Most of your meals will consist of meat and vegetables. Meat choices include grass-fed beef, lean pork, lamb, bison, fish, seafood, chicken, turkey and eggs. Fermented dairy like cottage cheese and natural Greek yogurt are fine. If you like cheese, stick to the hard cheeses, since they contain less lactose. But they’re still pretty calorically dense, so eat them only occasionally.

Fruits contain sugars and may slow your fat-loss efforts, especially starchy fruits like bananas and super-sweet tropical fruits. Nuts are healthy but are very calorically dense. Have a handful of almonds, walnuts or macadamias once in a while. Your carb sources will be slow-digesting foods like sweet potato, yams, quinoa, oats and brown rice. Your fat sources will be olive oil, coconut, avocado, meats and nuts. Water, black coffee, tea and sparkling water are the only things you should drink. Stick to whole foods and avoid processed foods as much as possible.

For portion sizes, a serving of meat should be the size of your palm (imagine chopping off your fingers and thumb and lopping your hand off at the wrist. Yummy). Carb portions should be the size of your fist (fingers re-attached). Vegetables can be eaten liberally, but focus on the nutrient powerhouses like spinach (and other dark green leafy veggies), broccoli, asparagus, Brussels sprouts and onions. Become a spice expert and use herbs and spices to flavor your meals instead of sauces and condiments.